You can lose 20 pounds really fast by introducing diet structure through intermittent fasting, including the most efficient fat burning exercises, and eliminating foods that influence fat storage.
Whenever someone wants to lose 10-20 pounds fast, including some form of fasting should always be considered because of its efficiency when it comes to weight loss. If you aren’t a fasting veteran, or don’t think you have the willpower for extended fasting then intermittent fasting is the solution.
It creates a daily fast lasting 12-16 hours. If you finish your dinner at 7 pm, you would not eat solid food until the following morning between 7-10 am. There are multiple benefits to intermittent fasting:
1) It creates structure telling you when to eat, and when you shouldn’t. Simply knowing you’re not supposed to consume food for another hour is enough to maintain discipline.
2) Your meals will be bigger. If you’re fasting for 16 hours, that means you only have 8 hours to consume all of your daily calories. The result is much larger meals than you’d see on a typical diet.
Tips to help with fasting:
– Drink black coffee in the morning
– Eat fiber with every meal
– Drink lots of water
Don’t Eat These Foods
Though you were told to eat lots of fruit as a child, these “healthy” foods can derail your weight loss depending on their fructose and glucose content. Although an apple is very beneficial because of the vitamins it provides, making them a main staple in your diet will not help you lose weight.
Other simple carbohydrates you should limit or avoid:
– Candy (duh)
– Jams and Jelly
– Fruit Juice
This is contrary to just about everyone who has ever been on a diet. If you’re on a diet and want to lose weight fast, eat a salad! No. Just, no.
While eating a salad is not “bad” and won’t make you fat, it should be avoided because it’s not good enough. There isn’t enough substance to fill you up because there isn’t enough fiber in your salad. It’s also very common to use too much dressing, making your healthy salad into a large bowl of slobbery fat juice.
Not feeling full from your salad shouldn’t be underestimated. You’re likely to have hunger cravings within an hour of finishing your salad, resulting in light snacking and additional calories.
Do Eat These Foods
Protein should be a main staple of your diet if trying to lose weight really fast. It fills you up, supports muscle growth and tissue, and doesn’t have the negative effect of fast digesting carbohydrates. Aim to have one serving of protein with every meal. If you look down at your plate and it’s filled with pasta and grains, with no protein representation, you’re in trouble.
High quality protein sources:
– Lean Beef
Having oatmeal in the morning is one of the best ways to utilize carbs. You’ll get enough energy to power you through the early day. It also has a healthy dose of fiber, fills you up, and is easy to make. Just be careful not to eat those sugar packets that are being sold as “healthy oatmeal”.
It’s not as bad as most think to have fat in their diet. There are definitely good fats, and bad fats with almonds and almond butter falling into the “better fat” category. Almonds, in moderate amounts, is considered to be heart healthy because it can lower cholesterol.
Recent studies have also shown almond rich diets help reduce Alzheimer’s Disease. They’re also excellent sources of protein and fiber, leaving you feeling full longer.
Do These Exercises
Low impact walking is easy on the joints, and makes you feel like you’re accomplishing something, but it doesn’t burn a ton of calories. If you enjoy walking and want to get the most out of it, try a weighted walk. Adding 15% of your body weight through a weighted vest, or backpack, can burn three times as many calories.
That leisurely walk that burned a few calories just became a fat blaster and all it takes is a few more pounds than your body is used to.
It’s not just for kids, you know. There’s a reason why professional boxers jump rope for conditioning. It’s one of the most effective cardio workouts available. You can do it anywhere, given a little head room, and it absolutely melts fat.
Jumping rope for ten consecutive minutes takes a lot more energy than you probably realize. Who knows, you might even enjoy it.
When trying to lose weight in a short amount of time, you need to get the most out of your workouts. That means if you only have thirty minutes to workout you want to push the intensity. Interval training involves short bursts of high intensity training followed by lower intensity bursts.
If you like to run on a treadmill, instead of a steady constant pace that you’re comfortable with, try to increase the intensity. Sprint for twenty seconds, followed by a thirty second walk. Repeating that process for twenty minutes is highly efficient for burning through calories.